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how to make chest in 3 month

                                  Top 3 Chest Building Exercises





  1. Bench Press. Allows you to stress your body with heavy weights. ...
  2. Weighted Dips. If your shoulders can take them: dips between parallel bars while wearing a belt with weight will build your chest muscles.
  3. Dumbbell Press. Increase chest growth by stretching your pecs on the way down.


If you really want to get a bigger chest, make sure you are eating properly first.Eat the Right Foods.

  • Vegetables (lots of them)
  • Fruits.
  • Whole grains.
  • Lean meats.
  • Nuts and seeds.
  • Quality fish.






Follow a structured workout plan: A structured workout plan that incorporates chest exercises, such as the ones mentioned above, can help you build chest muscles. Aim to work your chest muscles at least twice a week, with rest days in between.

Increase the intensity: In order to build chest muscles, it's important to progressively increase the intensity of your workouts. This can be done by adding weight, increasing the number of reps or sets, or decreasing the rest time between sets.

Focus on form: Proper form is crucial when it comes to building chest muscles. Poor form can lead to injury and limit your progress. Make sure you understand the correct form for each exercise and focus on maintaining proper form throughout your workouts.

Eat a balanced diet: A balanced diet that includes lean proteins, complex carbohydrates, and healthy fats can provide your body with the nutrients it needs to build muscle. Aim to eat a calorie surplus, which means you are consuming more calories than you are burning, to support muscle growth.

Get enough rest: Rest is important for muscle recovery and growth. Aim to get 7-9 hours of sleep per night and take rest days as needed to allow your muscles to recover.


The reason your chest isn't growing is probably because your bench press form is not on point (or you're not eating enough). If you're not doing the exercise correctly, you won't be activating your chest properly. And then your chest won't grow. ... So take a step back and evaluate your bench press

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